Plant-based recipes for a healthy 2018

As we find ourselves moving forward into 2018 I decided that in today’s post I will share a couple of plant-based, easy to make recipes. In keeping with our new year’s resolutions or simply to promote healthier eating and habits, incorporating more plant-based meals into your daily diet will ensure that you are getting the essential nutrients that we derive from plants and while doing so, reducing your intake of other processed foods. These recipes are flavorful and heart-warming as they incorporate spices such as turmeric, paprika, coriander, chilli and cumin. These are easy meals for busy people, because you can throw all the ingredients in a pan and while it cooks you can get on with your to-do list.

TURMERIC, CHICKPEA AND QUINOA CURRY

Ingredients: Serves: 6

1lbs/4-5 medium sized potatoes, halved

3 garlic cloves, crushed

3 teaspoons ground turmeric

1 teaspoon ground coriander

1 teaspoon chilli flakes or powder

1 teaspoon ground ginger

15oz can of coconut milk

1 tbsp tomato purée

1 cup quinoa

15oz can of chickpeas, drained and rinsed

6oz/1 cup spinach

15oz can of chopped tomatoes

salt and pepper

METHOD:

1. Place the potatoes in a pan of cold water and bring to the boil, cook for about 25 minutes, until you can easily stick a knife through them. Drain well.

2. Place the potatoes in a large pan and add the garlic, turmeric, coriander, chilli, ginger, coconut milk, tomato purée and tomatoes. Bring to the boil, season with salt and pepper, then add the quinoa with a cup of just-boiled water (2 cups together).

3. Reduce the heat to a simmer, place the lid on and allow to cook.

4. Over the next 30 minutes, stir every 5 minutes or so to make sure nothing sticks to the bottom.

5. Halfway through cooking, add the chickpeas. When there are just 5 minutes left, add the spinach and stir it in until it wilts.

6. Once the quinoa has cooked and is fluffy, not crunchy, it’s ready.

SPICY GREEN LENTIL CURRY (DAHL) WITH COCONUT

*Dahl is a traditional Indian dish. Eaten at almost all meals, it is a type of curry that can be eaten as a main or side dish. Dahl is almost always served alongside rice and it is almost a cross between a soup and a stew. Nutritionally speaking this dish is a complete protein which is meat-free.

Serves: 4

FOR THE DAHL:

2 cups of dry green lentils

2 x 15oz cans of coconut milk

3 garlic cloves, chopped

2 large tomatoes, chopped

Teaspoon of ground cumin

Teaspoon of curry powder

Teaspoon of cinnamon

Teaspoon of paprika

Teaspoon of chili powder

Pinch of red pepper flakes

Salt and pepper to taste

TO SERVE:

A serving of brown rice

Sliced avocado

Red pepper flakes

Dollop of coconut yogurt or sour cream

METHOD:

1. Start by putting all of the dahl ingredients into a pan and give it a good stir.

2. Bring to a boil before reducing to simmer over a low temperature, then leave uncovered for 2-3 hours until thick – making sure to stir and add more water if it starts to stick to the bottom of the pan.

3. When your dahl is almost cooked and smells delicious, put your rice on to boil and slice your avocado.

4. Once your dahl is cooked, stir through a little more salt and a splash of water to your taste.

5. Serve with a side of rice, a dollop of coconut yogurt or sour cream, some sliced avocado and a sprinkle of red pepper flakes – enjoy!

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Psynergy Programs, Inc. is committed to creating innovative options for individuals to move out of locked settings and into successful community living. Together Achieving More is our guiding principle. We operate with the shared belief that recovery happens when a cohesive set of programs and services are available to support and sustain the recovery process. Our organization was founded in 2004. Today, we have three California locations, in Morgan Hill, Greenfield and Sacramento.